Guide to nuts and seeds

PB&J lovers rejoice! Nuts and seeds are packed with health benefits that can support your wellness journey. These foods not only provide heart-healthy fats, but also offer a pop of plant-based protein. Some—including almonds, pistachios, and sunflower seeds—even deliver a dose of fiber.

• Buying:Many supermarkets stock a variety of nut products but some may contain added oils, salt, or sugar so check the ingredient list before tossing one into your basket. You can also use the WW barcode scanner to compare the Points® values of various products.

• Storing:These foods tend to keep best in cool, dark conditions—heat and sunlight can turn their natural oils rancid more quickly. Stash nuts and seeds in your fridge or freezer, and they’ll likely keep for at least a few months.

• Toasting:Toasting nuts and seeds for 5–10 minutes deepens their flavor and creates a satisfying crunch. Roast them in a 350°F oven on a sheet pan or toast them in a dry skillet on medium heat until golden, tossing frequently.

• Snacking:Since many varieties are energy-dense in addition to being delicious, you may wish to pre-portion one serving at a time rather than munching absentmindedly.

Almond

While a major percentage of the world’s almond supply goes to chocolate makers, this nut is a star in savory dishes too. And in more recent years, almond butter has blown up to become a nearly billion-dollar market.

• Good source of:protein, fiber, magnesium, phosphorus

• Excellent source of:copper, manganese, riboflavin, vitamin E

Cashew

Rich and buttery, cashews are as common in stir fries as they are in snack mixes.

• Good source of:protein, iron, phosphorus, zinc, selenium, thiamin

• Excellent source of:magnesium, copper, manganese

Hazelnut

Also known as a filbert, this nut is a classic combo with chocolate in desserts and sweet spreads but it is also versatile enough to pair with green veggies too.

• Good source of:magnesium, thiamin

• Excellent source of:copper, manganese, vitamin E

Peanut

Peanuts are actually a rogue legume on this list since they grow in pods. For a lower-Points alt, try powdered peanut butter.

• Good source of:protein, magnesium, zinc, thiamin, folate, vitamin E

• Excellent source of:copper, niacin, manganese

Pecan

Native to North America, pecans are part of the hickory family and have a slightly sweet flavor and crisp texture that’s perfect in baked goods and salads alike.

• Good source of:zinc, thiamin, fiber

• Excellent source of:copper and manganese

Walnut

Almost all the walnuts sold in the US are grown in California. We love them blended into dressings and baked into quick breads.

• Good source of:magnesium

• Excellent source of:copper, manganese, omega-3 ALA

Pine nut

These nuts are actually seeds from pine trees. Pine nuts, aka pignoli, tend to be pricey, a reflection of a laborious harvesting process that generally involves hand-separating the seeds from pine cones.

• Good source of:magnesium, phosphorus, zinc, vitamin E

• Excellent source of:copper, manganese

Pistachio

Once you pry past their hard shells, you’ll find these nuts have a delicate flavor that’s prized in cuisines the world over. Antioxidant plant compounds help create pistachios’ green and purple hues.

• Good source of:protein, fiber, phosphorus, manganese

• Excellent source of:copper, thiamin, vitamin B6

Pumpkin seed

Also calledpepitas, these seeds are a go-to ingredient in Mexican cuisine and work well in sweet and savory dishes alike. Eat them with or without the shells, they’re delicious either way.

• Good source of:protein, iron

• Excellent source of:magnesium, phosphorus, zinc, copper

Sesame seed

Grown in colors ranging from ivory to black, these seeds are used in cuisines around the world. Tahini, a key ingredient in hummus, is a rich paste made from ground sesame seeds. Toasted sesame oil is a staple of Asian cooking.

• Excellent source of:copper

Sunflower seed

Sunflower seeds are often sold pre-shelled since their fibrous, striped hulls aren’t edible. Sunflower seed butter can be a good alternative for those with nut allergies.

• Good source of:protein, fiber, zinc, niacin, pantothenic acid, folate

• Excellent source of:phosphorus, copper, manganese, selenium, vitamin E